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Bike strength workouts

Carlo_TangonanCarlo_Tangonan
in General Training Discussions

 What are your guys thoughts about bike strength workouts?  By strength workouts I mean concentrating on pedaling at 60-70 rpms at a high gear.  Is that something I/we need to work on?  This past season, I have been training at around 90-100 rpms.  Lately, I have been in the 82-86 range.  I have a PM and is low cadence/strength something I should worry about?  Something in me says no, just work on my FTP at whatever gear/cadence gets me there.

Comments

  • novaavantnovaavant
    A couple of ideas here:

    http://triathlete-europe.competitor.com/2011/09/06/how-to-become-an-uber-biker-part-one-training

    http://www.menshealth.com/fitness/chris-mccormack-tips
  • new2703new2703
    I believe i read somewhere to not worry about cadence and just hit the numbers. I like to mix it up.
  • Al TruscottAl Truscott
    Posted By Carlo Tangonan on 13 Dec 2012 08:38 AM

     .... Something in me says no, just work on my FTP at whatever gear/cadence gets me there.



    That's the general philosophy @EN in the OS

  • Carlo_TangonanCarlo_Tangonan

    Wow! I knew EN folks were fast, but I thought that was just @ triathlons. hehe.



    So I guess it is not considered cheating when I change gears during my FTP test keeping cadence between 85-95. Or is it? Thanks guys

  • novaavantnovaavant
    No not cheating. The point of that FTP test is just to push the numbers as hard as you can for as long as you can with whatever you got. At least that's how I do them.
  • Dave CampbellDave Campbell
    During testing, I shift often and run from 60-110 rpm's to mix it up and keep the mental component as low cost as I can. I usually average most of my time between 80-95 though. In the spring though, I'll do a big week in the mountains climbing at about 65 rpms for hours. Always feel a bump in strength(FTP) after that.
  • Coach RichCoach Rich

    OS = push, lift the watts at all costs, at whatever cadence gives you the highest watts...but, it's generally better to have that rance be about 88-93rpm...but realized there is a tendency on a trainer to gravitate to lower cadences. Short answer, push the watts, let cadence sort itself out.

    Later in the season: increase your comfort at a range of cadences and riding positions: high, low, seated, standing, in aerobars, etc. 

    Bottomline is that watts are what makes the back wheel go round, more is better, and you goal is to produce more watts, period. The best way to get better at producing more watts is to produce more watts by producing more watts, less so by doing funky stuff with cadence. That said, I'll sometimes use lower cadence cycling near the end of a long or hard ride as a way to hit the fast twitch muscle fibers in my legs that haven't been hit yet. 

  • harrastharrast
    I used to be a real low cadence rider, always below 80 RPM on any ride or race. That was one of many "bad" habits I needed to correct. When I started doing the EN workouts, I just had to raise my cadence or I couldn't push the watts I needed. It was just simple adaptation. Now I'm pretty consistent around 90 RPM. Someday I'm going to ride with the big boys.
  • Carlo_TangonanCarlo_Tangonan
    The best way to get better at producing more watts is to produce more watts by producing more watts

    LOVE IT!!!!
  • Peter WickPeter Wick
    Posted By Carlo Tangonan on 13 Dec 2012 12:43 PM
    The best way to get better at producing more watts is to produce more watts by producing more watts


    LOVE IT!!!!

    Heh! Yeah, you'll never go 30 unless you go 30... :-)

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